STRETCHING/ WARM UP

• 2X30s CROSSBODY STRETCH/SIDE + 15 BANDED LAT PULL DOWNS + 30s WALL CALF STRETCH/SIDE

ACCESSORY WORK

• A) 4X10 SINGLE ARM DB BENCH ROW/SIDE (REST 1 MIN)

• B) 4X12 SINGLE LEG CALF RAISES/SIDE (REST 1 MIN)
  (TOES ON EDGE OF PLATE, OK TO USE WALL OR RACK FOR SUPPORT)

CONDITIONING

15 MIN CLOCK

• DUAL DB DEVIL PRESS 35/25 LBS
  2-4-6-8-10…ETC..REPS

• DOUBLE UNDERS
  10-20-30-40-50…ETC..REPS

• 150M RUN